CrossFit WOD, July 2, 2018

Detention

Warm-up
:30 Jumping Jacks
:30 Fast Single Unders
Run 200M
Then5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
PVC Pass Throughs – :30 Seconds
PVC Goodmornings :30 seconds
X3

Weightlifting
Deadlift (3-3-3-2-2-2-1-1-1….)
Build to max single…Go for it..PR day

Metcon
Detention (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Scales
Strict HSPU
Kipping HSPU, or Dumbell Press, barbell press, Pike pushups

DL–Scale weight

2:1 Singles